Uncle Liu is 63 years old. After retiring, he has a blessing body. He insists on running every day for health.After two years of persistence, he found that his left knee often had pain. After the physical therapy, the symptoms relieved a lot, and he started to run.
This situation is not so optimistic. After persistence for a month, he not only had left knee pain, but could not be completed by normal walking and squatting.When I went to the hospital, I was diagnosed with left knee bone arthritis. The doctor pulled out several "water" from his knees, and told him that he could not walk more afterwards. Pay attention to rest.
Coincidentally, 60-year-old Li Shu, who was 60 years ago, started walking to exercise 3 months ago.The first place in the circle of friends, which made him proud.
Last week, during the process of walking, he found that there was abnormal pain at the root of the thigh. At that time, he was not serious, and felt that it was too tired.But with the development of time, the pain became more and more intense, and I couldnt even walk. I went to the hospital to check the bones of the thigh ...
Isnt that exercise is good for health?Why did the two uncle above go to the hospital because of walking? Is the exercise not good for health?
1. Exercise will accelerate aging?The key is this!
Sports are good for health. I believe everyone has heard. Frequent exercise can strengthen muscle strength and skin tight, and the whole person will be younger.But there are some people who often exercise in life that look very old. Why is this?
The main reason is Excessive exercise .The shorter, make the aging faster. WHO recommends that each person per person per week to perform a 150 -minute aerobic exercise or a 75 -minute high -intensity exercise per week.
And some studies have found that more than 2000 minutes of exercise per week, with atherosclerotic sclerosis plaques riskAdd correlation .But at the same time, researchers also found that the composition of these plaques was more benign.This phenomenon explains why the athletes have arteriosclerotic plaques in their bodies, but their life span is still not shortened.
In addition, a Copenhagen City Heart Studies that last for many years have pointed out that the relationship between the amount of exercise and the risk of death is a U -shaped curve.The research conducted a questionnaire survey of 8697 healthy adults to understand the frequency and time of sports exercise in leisure time.
The results found that A weekly exercise & lt; 2 hours of subjects, the risk of cardiovascular disease will increase by 16%, the risk of other diseases will increase by 28%; 4 hours of exercise time & gt; 4 hours, the risk will increase by 27%and 49%, respectively.In other words, the exercise time is too long and too short is good for health. It is the most suitable exercise time to maintain 2 to 4 hours a week.
2. Is it too much exercise, how should you judge?
As ordinary people, how can we judge whether the amount of exercise is suitable for ourselves?It mainly depends on the feedback of the body.
First of all, One of the most obvious signs of excessive exercise is the increase of fatigue , whether it is during exercise or after the end of the exercise, it will be more tired than usual.Even exhausted.This shows that there are too many energy and nutrients consumed by the body and have not been supplemented in time.
It is easier to catch a cold and flu is one of the signals.Consumption cannot be killed in time when the germs are struck, and the immune function will be much more than ordinary people.
In addition, you can also judge the pulse .Under normal circumstances, insisting on exercise for about half a year, the pulse will decrease 3 to 4 times per minute than the original, which shows that exercise has enhanced the heart function.
In daily exercise, the pulse can be returned to normal after 1 hour; after a larger intensity exercise, it can generally return to normal the next day.If The pulse of the next day is maintained at 90 ~ 100 times/minute, it means that the amount of exercise is too large , it should be reduced in an appropriate amount.
After three or 50 years old, these 5 exercise methods may accelerate your aging
Not all exercise methods are beneficial to the body. The wrong exercise method can not only achieve the expected effect, but cause damage to physical health.If you are ongoing, it is recommended to give up as soon as possible to avoid making exercise into harm!
1. Empty morning exercise
For the elderly who have poor blood glucose regulation, the morning morning exercise willIncreasing the risk of hypoglycemia can easily cause discomfort such as dizziness and fatigue.It may also lead to increased heart load and inducing cardiovascular accidents.
2. qi movement
Many elderly people have the problem of emphysema. It is easy to cause alveolar rupture during the exercise of breath and induce chest tightness and other discomfort.During the process, the heart burden may also increase, causing symptoms such as chest tightness, palpitations, and dyspnea.Some serious ones can even increase the pressure of the chest cavity and reduce the blood volume of the heart, leading to insufficient blood supply to the brain, and fainting the elderly.
3. Mountain climbing campaign
The knee joint needs to bear greater pressure when climbing the mountain.Degeneration, mountain climbing can cause joint wear, which can easily cause joint pain and damage.
4. Shoulder training
Shoulder training refers to the main movement of rotating shoulders. For the elderly, such sports will often increase the burden on the shoulder joints, which can easily cause discomfort and pain.
5. Bar leg movement
Bar leg movement refersCircularly friction motion on the pole, this kind of exercise can squeeze and rub muscles to promote blood circulation.However, for the elderly with poor muscle strength and thin body, the exercise is likely to cause damage to the leg vein.
Four, the best extension movement is released, it is recommended that you practice more
In August, a study published by researchers at the Institute of Agenity Biology in the European Institute of Biology pointed out that the most suitable sports for men is gymnastics, rod jumping , which can makeLife span is extended by 8.2/8.4 years, followed by fencing and design movements, which are related to the extension of the life expectancy of 6.6/6.2 years. The most suitable sports are golf and racket movement , which can extend their life span 3.2/2.8 years, respectively.
A study published by the "Liuye Knife" magazine that lasted 15 years and involved in 80,000 people pointed out that the most cost -effective extension movement of is the wielding campaign such as badminton, table tennis and tennis.
This kind of movement can mobilize multiple muscle groups in the body during the process. It also needs to cooperate with the hands and eyes together. The hitting ball has a strong explosive power instantly, which can play a role in exercising the whole body.However, it is not just a wave of swing. The main choice of exercise depends on whether it is suitable for you.
Sports is beyond doubt that health is good, but it can not be acted blindly, otherwise it will only be reaction, especially the elderly, More attention.
Reference information:
[1] "Blind exercise may accelerate aging!The four ways of exercise are hurt, and you advise you to give up quickly!》. Beijing Satellite TV I am a big doctor official Weili .2024-08-06.
[2] "Scientific Sports | Is the exercise too much, how should I judge?》. People health. 20123-07-25.
[3] "The elderly do less these exercises, the more you practice, the heavier the injury!". Health Times. 20124-03-06.
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